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Magnesium Rich Food And Deficiency
By Candy Williams
Magnesium is the fourth most abundant mineral found in the body and is very essential for good health. It is mostly found in the bones (around 50%), teeth, and red blood cells. The other half is largely found inside cells of body tissues and organs. Only 1% of magnesium is found in blood. The body takes magnesium from the diet and excretes the excess through urine and stool. A balanced diet contains enough magnesium for the body's functional requirements.
Magnesium is organically connected with the calcium level in the body. Thus, a critical balance has to be achieved between calcium and magnesium to assure proper use of both minerals.
Benefits of magnesium –
Magnesium is important to nearly every function and tissue of the body, from the heart to the bones - nearly everything. It is needed for more than 300 biochemical reactions in the body.
#Magnesium is an essential element, which influences many enzymes needed for protein digestion, energy production and nerve/muscle message transmission.
#Magnesium helps with the formation of bones and teeth and assists in the absorption of calcium and potassium.
#Magnesium is also used to relax the muscles. It assists in cellular metabolism and the production of energy, in collaboration with enzyme activity.
#It is used for muscle tone of the heart and assists in controlling blood pressure.
#Together with vitamin B12, it may help prevent calcium oxalate kidney stones.
#It helps prevent depression, dizziness, reduces cholesterol levels, muscle twitching, and pre-menstrual syndrome.
#It can help prevent the calcification of soft tissue and also prevent cardiovascular diseases, osteoporosis, and certain forms of cancer.
#Magnesium assists the parathyroid gland to process vitamin D.
#Magnesium therapy has proved beneficial in treating bronchial asthma and migraine headaches.
#It helps support a healthy immune system, and keeps bones strong.
#Magnesium helps regulate blood sugar levels, promotes normal blood pressure, and is actively involved in protein synthesis. It helps in the bio-synthesis of collagen.
#It assists in the absorption and metabolism of calcium, sodium, phosphorus and potassium.
#Magnesium is particularly important for maintaining a normal heart rhythm and is used by physicians to treat irregular heartbeat (arrythmia).
#Magnesium may also be beneficial for bladder problems in women.
Dietary sources of magnesium –
Green leafy vegetables such as spinach, are good sources of magnesium because of their chlorophyll content. Magnesium is readily available in mostly all foods that form the basis of a healthful diet -whole grains, fruits, dark-green leafy vegetables, fruits and nuts.
Rich vegan sources include legumes such as beans and peas, nuts and seeds, tofu, soybean flour, almonds, cashew nuts, pumpkin, walnuts, and whole unrefined grains are also good sources of magnesium. Refined grains are generally poor in magnesium. This is because, when white flour is refined and processed, the magnesium-rich germ and bran gets removed. Bread and flour made from whole grain wheat provides more magnesium than bread made from white refined flour.
Other good dietary sources of this mineral include peanuts, pistachio nuts, shredded wheat (dalia), bran, bananas, and baked potatoes (with skin), chocolate, and cocoa powder. Many herbs, spices also provide magnesium, such as coriander, dill seed, celery seed, sage, dried
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